May 1, 2019

30
Apr

May 1, 2019

GROUP WARMUP
2 sets –
5 T-Spine Opener
5 Overhead plate stretch 
5 Hang power snatch 
5 Hang power clean 
5 Shoulder press+ 5 Push press + 5 Push jerk

BARBELL TEST
For a total time:
3 rounds of:
9 Power snatch RX 95/65 Master 55+75/55 
10 Bar facing burpees 
Then, rest 3:00 before continuing with:
3 rounds of:
7 Clean & jerk RX 135/95 Master 55+115/75 
10 Bar facing burpees 
* Time cap 16:00; score is time for first part & total time 

ALTERNATE BARBELL TEST
3 rounds of:
7 Hang power snatch 
7 Burpees 
Then, rest 3:00 before continuing with:
3 rounds of:
7 Hang clean & push press 
7 Burpees 

MIDLINE
3 sets –
7 Each way stir the pot
10 Kettlebell dead bugs 
12 Abmat sit ups 

HAPPY BIRTHDAY RACHEL SPOONER!

HAPPY GYM-VERSARY!

So many this month…thank you all!

Nine Years
Ben & Pauline Adams (they’re back!)

Seven Years
Amy Bragg
Jackie Bragg

Six Years
Meagan Kerr
Kristin Gebhardt
Kyle Upwood

Four Years
Jo Ellen Metz
Jason Nance
Mike Sanford

One Year
David Lutkins
Chris Plumley
Maria Shane
Marcia Heck
Robyn Berry
Duncan Chalmers
Angelica Gregor
Sarah Halsey
Jen Coppola
Jonna Terry
Jon Hamilton